What should I wear ? Non restrictive and comfortable clothing is best. Bring a couple of layers as your body temperature will change during a class. No need for footwear - we exercise barefoot.
Where are the classes held ? I currently use two venues: Hills Road Sports and Tennis Centre for most classes except Wednesday evening where they are at the Morley Memorial School in Blinco grove.
How much does it cost ? £8 per person per class. Normally paid for as a block of lessons which coincide with the academic terms. Private sessions cost £40 per hour with a reduction for bookings of more than 3 sessions. I offer discounts for students and concessions in other circumstances too.
Do I need a private session ? It is advisable to have a private session prior to commencing a course but its not obligatory unless you have been referred by a practitioner and/or have current injuries. A private session will enable a more detailed assessment and an individual programme to be tailored. If you have been referred – I may be able to liase with your practitioner for input. If you are joining an existing group it might be necessary to have a private lesson or two to go over technique.
What if I miss a lesson ? Where possible a "catch up" session will be offered in a similar course. I am sorry but cannot offer refunds for missed sessions unless there are special circumstances.
What happens when I have completed a course ? There will usually be a follow-on course offered. I will do my best to keep you progressing as long as you are able to. Once you have done Beginners level 1, Improvers level 2 and Intermediate level 3, the courses are more about either maintaining strength and stability or progressing with the more challenging classical mat based exercises.
What is core stability? The word core stability is used very broadly nowadays. It can mean anything from lying down keeping the spine in neutral and isolating a movement at the hip joint, to kneeling on a physio ball whilst throwing and catching a medicine ball with your eyes closed (forgive my exaggeration; but you get the picture).
Stability refers to the ability of a muscle to control movement at a joint
Strength refers to the ability of a muscle to exert or withstand a force.
Muscles classed as stability muscles, of which there are both local ones (deep in the body and closer to joint) and global ones (more superficial and can cross more joints) are involved with joint control and steadiness. Muscles termed global mobilisers are chiefly responsible for faster movement in different directions.
So an exercise regime that biases certain movement will bias certain muscles.
In my beginner course I start with exercises that train the local stabilisers building up the ability to control single joint movement - to be stable whilst moving slowly. I then target the global stabilising muscles adding more load. Finally progressing to more complex movement involving the mobilising muscles – and at varying speeds.
You might find yourself practicing a mix of very gentle low-load exercises as well as higher load strengthening exercises in a Pilates class.
What is Pilates mat work? A non-impact form of exercise developed by Joseph Pilates. Done on a mat in varying positions. Its based on a set of exercises that a designed to improve flexibility and strength for the overall body, but doesn't build bulk. Initially the primary focus is on awareness of the spine, proper breathing and flexibility. The outcome of Pilates training is a balanced body which is and supple and has a strong back.
What is the difference between the Pilates mat and machine work? Joseph Pilates was an inventor; he developed a series of machines with curious names like the Reformer, the Cadillac, Ladder Barrel and even a Wunda Chair. Pilates studios offer tuition on these machines. The machines can provide a means to focus and attend to specific individual stability. They can also be a means of building up to the "Classical Mat".
The Mat work, typically practiced in group classes, has been developed from what is called the "Classical Mat" which is a sequence of 34 demanding exercises. Contemporary equipment like stability balls of various sizes and resistance bands are often integrated in to the exercises to help develop core stability and strength.
I offer Mat based lessons with contemporary equipment but also have a Gravity Reformer for individual sessions.
Will Pilates improve my flexibility? Pilates exercises the joints through a wide range of movement (ROM). The body "looses" flexibility when its range of movement becomes impaired or simply reduced through inactivity or through activity which may not utilise full joint ROM. Impairment may arise from poor postural habits, injury or excessive wear and tear. Inactivity might be a result of a sedentary lifestyle or an environment like the IT-oriented office.
When muscles are repeatedly used in a specific way – they adapt, this might be a good thing or a bad thing. If the adaptation is to shorten or over lengthen a muscle it changes its nature and there is a reduction in its contractile ability – it becomes “locked”– and thus what we term weak. Restoring the muscles to their ideal length by exercising through full ROM at the joints will help to rebalance the muscular system and allow skeletal system to move freely thus improving ROM and therefore flexibility.
What is the difference between Pilates and Yoga? One of the Pilates principles is that movements should flow. In mat sequences we attend to alignment the transitions between each exercise and techniques to develop focus and awareness. However Joseph Pilates was influenced by many exercise regimes Yoga being one of them and you can certainly see a yoga flavour to some of the exercises. Very simplistically the most noticeable difference is that in Yoga the poses are held for a period of time whilst in Pilates we are always moving. Both disciplines can help to enhance mind-body awareness and well being.
Will Pilates strengthen my pelvic floor muscles ? There are hundreds of Pilates exercises. Contemporary Pilates has incorporated physio-based core stability exercises in to its repertoire so we now have an even wider range to choose from. This means that we can choose to focus on particular areas in the body and promote stability and strength.
The abdominal hollowing technique used in Pilates can encourage more activity from the pelvic floor muscles if we focus on them. It may be necessary to have a specially tailored programme in a private session if you want to concentrate specifically on the pelvic floor.
What about Pilates and pregnancy? As a non-impact exercise form Pilates is good both ante-natally and post-natally. Its ideal to start Pilates before you are planning a pregnancy – but if it doesn't happen like that then guidelines suggest its safe to start after 14 weeks. As pregnancy develops the exercises are tailored accordingly. Being able to keep core musculature active as the body adapts in the latter stages is thought to lessen back ache and to aid recovery. There is no scientific evidence for this as yet – but most practitioners recognise the need to keep active and be fit for birth and thereafter.